1 serving (100 grams) contains 97 calories, 20.1 grams of protein, 2.1 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
231.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5 g | 6% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 88.1 mg | 29% | |
| Sodium | 140.5 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.9 g | 95% | |
| Vitamin D | 952.4 mcg | 4762% | |
| Calcium | 64.3 mg | 4% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 914.3 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Robalo
Robalo, commonly known as snook in English-speaking regions, is a saltwater fish found in the warmer waters of the Atlantic Ocean and Gulf of Mexico. It is a popular choice in Latin American and Caribbean cuisines, often grilled, baked, or fried. Robalo boasts a lean, firm texture and mild flavor, making it versatile for various cooking methods. From a nutritional standpoint, it is low in calories (97 per 100g) and high in protein (20.1g), with minimal fat (2.1g) and no carbohydrates. Furthermore, it provides essential nutrients like calcium, iron, and significant amounts of vitamin D (400 IU per 100g serving). This makes Robalo an excellent choice for a nutrient-dense meal, especially for those focused on high protein and low-fat options.
Health Benefits
- Supports bone health with 400 IU of vitamin D per 100g, aiding calcium absorption and strengthening bones.
- Aids muscle repair and growth due to its high protein content (20.1g per 100g), ideal for active individuals or those recovering from illness.
- Low in saturated fat (2.1g per 100g), promoting cardiovascular health and making it suitable for heart-friendly diets.
Dietary Considerations
Selection and Storage
Store Robalo in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it at -18°C or lower, ensuring it is properly sealed to prevent freezer burn.
Common Questions About Robalo Nutrition
Is Robalo high in protein?
Yes, Robalo is an excellent source of protein, containing 20.1 grams of protein per 100 grams. This makes it a great option for muscle building and maintaining a healthy diet.
Can I eat Robalo on a keto diet?
Absolutely. Robalo is a perfect fit for a keto diet as it contains 0 grams of carbohydrates and provides high-quality protein with only 2.1 grams of fat per serving.
What are the health benefits of eating Robalo?
Robalo is low in calories (97 per 100 grams), rich in protein, and contains healthy fats, making it a heart-friendly choice. It is also low in sodium, which is beneficial for those monitoring their salt intake.
How much Robalo should I eat per serving?
A typical serving size of Robalo is around 150-200 grams, which provides approximately 30-40 grams of protein and around 150-200 calories, depending on preparation methods.
How does Robalo compare to other white fish like cod or tilapia?
Robalo has similar nutritional content to cod and tilapia, offering high protein (20.1 grams per 100 grams) and low fat. However, its mild flavor and firm texture make it versatile for grilling or pan-frying, while cod is often used in baking or soups and tilapia has a softer texture.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
